What are the top 10 low glycemic foods

What are the best low-glycemic foods?

Low-glycemic foods are slower to raise a persons blood sugar levels than foods with moderate or high scores on the glycemic index. Examples include sweet potatoes, rolled oats, chickpeas, milk, and most fruits.

Review studies suggest that a low-glycemic diet may help reduce blood pressure in healthy adults.

A low-carbohydrate diet may also improve blood glucose levels in people with type 2 diabetes, though the current 2019 guidelines do not recommend any specific carbohydrate count or diet plan for people with diabetes.

This article takes a look at some of the best low-GI foods and gives dietary tips for people following a low-GI diet.

The glycemic index (GI) is a scale from 1100. Each food gets a score, and the lower the score, the longer that food takes to raise a persons blood sugar levels.

The GI indicates how quickly carbohydrate-containing foods increase blood sugar levels, compared with pure glucose.

The GI score for glucose, and white bread, is 100. Here is how the scale works:

• low-GI foods score under 55
• medium-GI foods score 5570
• high-GI foods score above 70

The table below provides examples of foods with low, medium, or high GI scores.

Below are six of the best low-GI foods, based on the International Tables of Glycemic Index and Glycemic Load Values: 2008. We also discuss the health benefits of these foods and how to enjoy them.

With a GI score of 55, rolled porridge oats are low-GI breakfast cereal option. Oats contain beta-glucan, a type of fiber with a number of health benefits.

Authors of a 2014 meta-analysis suggest that the beta-glucan fiber in porridge oats may improve blood cholesterol. Beta-glucan may also help a person feel fuller for longer.

Steel-cut and rolled oats have the best health benefits and the most favorable GI score. Quick and instant oats are more processed than steel-cut or rolled oats, and they have a higher GI score.

Muesli that contains steel-cut or rolled oats can be a good option for people following a low-GI diet, though the GI scores vary substantially among brands.

Porridge is easy to make at home. Simply add oats and milk or a plant-based milk alternative to a pan and stir while heating. The porridge is ready when the oats have absorbed the milk and the mixture has thickened.

A healthful addition to morning porridge, milk is a low-GI dairy product. The GI score for skimmed milk is 37, while full-fat milk has a score of 39.

Milk is rich in calcium, which is important for bone health. Research suggests that drinking milk regularly may reduce the progression of knee osteoarthritis in women.

Reduced-fat soy milk can have a GI score of between 17 and 44, and full-fat soy milk may score 44. The specific GI score will vary among brands.

Some people enjoy a glass of milk with their dinner. Another idea is to add it to a smoothie that contains low-GI fruits, such as apples, bananas, grapes, and mangoes.

Most fruits have low GI scores because of their fructose and fiber contents. Fruits with medium- to high-GI scores include melons, pineapples, and dried fruits, such as dates, raisins, and cranberries.

Chickpeas, or garbanzo beans, are a low-GI legume, with a score of 28 on the scale.

Chickpeas are a good source of protein and fiber, with 11.8 grams (g) and 10.6 g per cup, respectively. They also contain key nutrients, such as calcium, potassium, and vitamin B-9, which is sometimes called folate.

People can use chickpeas as a substitute for potatoes or white rice, which have high GI scores. Roasted chickpeas make a quick and easy snack. Heres an easy recipe for spicy roasted chickpeas.

Another tasty way to eat more chickpeas is by making hummus. This popular Middle Eastern dip is straightforward to prepare. Heres how to make hummus from scratch.

With a GI score of 39, carrots are a healthful alternative to bread for dipping into hummus.

Carrots contain beta-carotene, which is good for eye health. They are also a great source of antioxidants, which help protect the bodys cells from damage.

People may enjoy carrots boiled or steamed as a side vegetable with any dish.

With a GI score of 24, kidney beans are a versatile low-GI food.

These beans are rich in protein and fiber, with 13.36 g and 11 g per cup, respectively. They also contain potassium and are very low in fat.

Kidney beans make a great addition to meat-based or vegetarian chili. Heres a simple veggie chili recipe to try.

Scoring 32 on the GI scale, lentils are a great low-GI addition to lunches and dinners.

Lentils are rich in protein, with 17.86 g per cup, and fiber, with 15.6 g per cup. They are also a good source of phosphorus and potassium.

An Indian dish called dhal is a wholesome and tasty way to enjoy lentils. Suitable for vegans, dhal is also easy to make at home. Heres a simple dhal recipe to follow.

Many factors influence a foods GI score, including:

• Level of processing: More processed carbohydrates tend to have higher GI scores.
• Ripeness: The sugar in fruit breaks down as the fruit ripens, increasing the GI score.
• Preparation: The cooking process can break down carbohydrates, increasing the meals GI score.
• Dressing: Using an acidic seasoning, such as lemon, lowers a meals GI score.
• Type of starch: Amylose has a lower GI score than amylopectin.

The foods that we discuss above are a good place to start for people interested in a low-GI diet.

When following the diet, it is important to remember than high-GI foods are not banned; a person should just use moderation.

Anyone on a low-GI diet can also enjoy foods that do not contain carbohydrates, such as the following:

• meat
• eggs
• fish
• seafood
• olive oil
• butter
• herbs
• spices
• nuts

For anyone looking to determine a foods GI score, the University of Sydney in Australia provides a handy GI search tool.

Low-GI foods have a GI score below 55. They contain carbohydrates that take the body longer to break down than high-GI foods.

Low-GI foods raise a persons blood sugar levels more slowly than moderate- or high-GI foods.

The American Diabetes Association no longer recommend specific meal plans for people with diabetes.

Instead, their Standards of Medical Care in Diabetes 2019 guidelines recommend following individualized meal plans based on a persons current eating patterns, preferences, and goals. People can work with their healthcare providers to draw up these meal plans.

Research into the various health benefits of a low-GI diet is ongoing.

10 Low-Glycemic Fruits for Diabetes

Fruits with a lower glycemic index value, like apples, may cause blood sugar to rise more slowly than other fruits, such as watermelon. The index is one tool that can help you make suitable fruit choices if you have diabetes.

One aim of diabetes treatment is to manage blood sugar levels and minimize spikes in blood glucose levels. There are various ways to do this, including regular blood glucose monitoring, counting carbohydrates, and checking foods on the glycemic index (GI).

Some nutrients, such as fiber, can slow the bodys absorption of glucose and reduce the risk of harmful glucose spikes. Fruits can be high in sugar, but they also contain fiber. As a result, many fruits have a low GI value.

As well as fiber, fruits provide a range of essential nutrients. Eating a variety of fruits in moderation can be an important part of your diet if you have diabetes.

The glycemic index (GI) is one tool scientists have proposed to help people understand the effect different foods are likely to have on their blood sugar levels. Your doctor may suggest using this tool as part of your overall approach to healthy eating.

The GI compares how quickly different foods containing carbohydrates are likely to affect your blood sugar level.

It offers broad categories to guide peoples food choices.

GI values can be:

• Low: 55 or below
• Moderate: 56 to 69
• High: 70 and above

The lower the GI score, the slower the the rise in blood sugar, making it easier for the body to manage post-meal changes.

Most whole fruits have a low-to-moderate GI. Many also provide important nutrients, such as vitamins A, C, antioxidants, and fiber.

Here, we make some suggestions of fruits with a low GI index value. Regardless of their GI value, its essential to fit any fruits into an overall healthy eating plan prepared with your healthcare team.

Cherries contain potassium and antioxidants, which support your immune system.

One cup of cherries with pits provides:

• carbohydrates: 22.1 grams (g), of which 17.7 g are sugars
• calories: 86.9
• fiber: 2.9 g
• vitamins B, C, and K

Cherries have a short growing season, but you can opt for frozen cherries without added sugar.

Apricots are a good source of potassium, phosphorus, and other minerals.

One 35 g apricot provides:

• carbohydrates: 3.9 g, of which 3.2 g are sugars
• calories: 16.8
• fiber 0.7 g
• calcium and copper
• vitamins C, A, E, and some B vitamins

Dried apricots are a medium-GI fruit and a nutritious choice in low quantities. Because theyre dried, the amount of carbohydrates they provide is higher than the whole fruit.

One dried apricot contains:

• carbohydrate: 4.4 g, of which 3.8 g are sugars
• calories 16.9
• fiber 0.51 g

Try dried apricots as a snack or with pork dishes, salads, or grains like couscous.

Discover more about Type 2 Diabetes

Enjoy the rich, subtle sweetness of pears, whether fresh or gently baked. With their skins on they are high in fiber and have a low GI value.

One medium pear provides:

• carbohydrates: 27.1 g, of which 17.4 are sugars
• fiber: 5.52 g
• calories: 101
• potassium, magnesium, and phosphorus
• vitamins C, K, and some B vitamins

Try this summery recipe for pear and pomegranate salad.

Apples can satisfy your need for crunch and a sweet treat. They have a low GI value and are a good source of fiber.

They may also contribute to healthy gut bacteria, among other health benefits.

The exact composition of apples will depend on the variety, but one medium apple will typically provide:

• carbohydrates: 25.1 g, of which 18.9 g are sugars
• fiber: 4.8 g
• calories: 94.6
• potassium, vitamin C, some B vitamins, and a range of antioxidants

Oranges will boost your vitamin C and have a low GI value.

A whole orange is less likely to increase your blood sugar than orange juice, and it will likely be more filling. It takes several oranges to make a glass of juice.

There are different types of oranges, but a typical orange weighing 154 g will provide:

• carbohydrates: 18.2 g, of which 13.8 g are sugars
• fiber: 3.4 g
• calories: 77
• vitamin C: 87 milligrams (mg)
• calcium, mangnesium, phosphorus, potassium
• vitamin A and a range of antioxidants

Use red blood oranges in this recipe for spicy orange tilapia to add a bright color and a new taste.

Plums are available as fresh fruit or dried, as prunes.

One fresh plum weighing 66 g will provide:

• carbohydrates: 7.5 g, of which 6.5 g are sugars
• fiber: 0.9 g
• calories: 30.4
• potassium, magnesium
• vitamin C, A, and some B vitamins

Prunes are plums with the water removed. They have more carbs for their weight and a higher GI value.

One pitted prune weighing 9.5 g contains:

• carbohydrate: 6.1, of which 3.6 g are sugars
• fiber: 0.6 g
• calories: 22.8
• calcium, potassium, magnesium

Prune juice is also available, but check the sugar and carbohydrate levels on the label.

What are the benefits of prunes and prune juice?

Berries, including strawberries, tend to have a low GI value. Strawberries also provide vitamin C, fiber, and antioxidants.

A half-cup of strawberries weighing 75 g provides:

• carbohydrates: 11.4 g, of which 8.0 g are sugars
• fiber: 2.7 g
• calories: 52.5
• vitamin C: 84 mg
• a range of antioxidants, including choline, beta carotene, and lutein + zeaxanthin

Try strawberries whole as a snack or dessert, top them with Greek yogurt or include them in one of these smoothie-based recipes.

Peaches are delicious alone, in smoothies, or mixed with other fruits, such as blueberries or mango.

One peach weighing 150 g provides:

• carbohydrates: 15.2 g, of which 12.6 g are sugars
• fiber: 2.3 g
• calories: 69
• vitamins K, A, and C
• antioxidants, including choline, beta carotene, and lutein + zeaxanthin

Grapes have a low GI value and contain a range of antioxidants, such as proanthocyanidins, anthocyanins, flavonols, phenolic acids. These nutrients may help manage inflammation, benefit gut bacteria, and help prevent cardiovascular disease.

A half-cup of grapes weighing 75 g provides:

• carbohydrate: 13.6 g, of which 11.6 g are sugars
• fiber: 0.7 g
• calories: 51.8
• calcium, potassium, magnesium

Dried grapes, such as raisins, have a medium GI value.

One small box of raisins weighing 1.5 ounces (43 g) provides:

• carbohydrate: 34.1 g, of which 28 g are sugars
• fiber: 1.9 g
• calories: 129
• protein: 1.42 g
• calcium, iron, potassium, phosphorus, and magnesium

Raisins make a healthy snack, but its best to eat them in moderation due to their high carb and energy content. As a dried fruit, they have a medium GI value.

Is the GI value the best way to decide which fruits to eat?

GI values offer a general guide to help you choose foods and can be helpful as a part of a wider dietary plan if you have diabetes.

Working out a plan with a healthcare professional, following an overall healthy diet, getting regular exercise, and monitoring your blood sugar with a glucometer are all essential parts of managing diabetes.

What are the best low glycemic fruits?

Most fruits tend to be low on the GI, with a value below 55. Apples, oranges, and pears are some examples of fruits with values below 55 on the index. Dried fruits, including sweetened cranberries have medium values.

What fruits should diabetics avoid?

All frozen and whole fruits are healthy for people with diabetes, but you may need to keep an eye on the carbs they provide, according to any treatment plan you have made with your healthcare team.

Fruits that may be high in sugar include:

• canned or dried fruits with added sugars
• fruit juices, including 100% juice
• dried fruits
• watermelon and lychee, which have high GI values
• pineapple, pawpaw, and rock melon, which have medium GI values

In general, the more processed a food is, the higher the GI value is likely to be, as processing makes sugars easier for the body to absorb. The best strategy is to eat a variety of fruits in keeping with your eating plan.

What fruit does not spike blood sugar?

Moderate amounts of whole, low-GI fruits, such as apples, are less likely to cause a blood sugar spike than dried fruits, fruit juice, and fruits with added sugars.

Most fresh, whole fruits have a low GI value and can be a valuable addition to your diet if you have diabetes. Be sure to fit them into your overall eating plan, as the GI value of foods is not the only factor to consider.

Dried fruits and juices have a higher GI value. They also offer health benefits but need to be taken in moderation.

Following a diet with a wide variety of fruits and vegetables will ensure you get many of the vitamins, minerals, and antioxidants you need.